Comparing Nutrients in 14 ounces Apples VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	7.1% 206kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	50% 65g	130g per day for Men 19-50 years
Sugars	57% 41.2g	36.5% 26.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	32.3% 23.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 9.64g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	0% 0g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.3% 18.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	64.5% 77.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.95% 0.48mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	220% 3306mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.18% 340g	7.64% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Light Mayonnaise-type Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Apples versus 14 oz of Light Mayonnaise-type Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apples vs Light Mayonnaise-type Salad Dressing:

• 14 ounces of Apples have 4.6 times more Vitamin B6 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While 14 oz of Light Mayonnaise-type Salad Dressing contain 4 times more Vitamin E and 8.9 times more Vitamin K than Raw Apples with skin.
• 14 ounces of Apples have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Apples with skin as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apples vs Light Mayonnaise-type Salad Dressing:

• 14 ounces of Apples have 1.8 times more Copper, 3 times more Potassium and 1.2 times more Water than Light Mayonnaise-type Salad Dressing.
• While 14 oz of Light Mayonnaise-type Salad Dressing contain 833 times more Sodium than Raw Apples with skin.
• 14 ounces of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Copper and Potassium
• Both Raw Apples with skin as well as Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apples have 1.6 times more Sugars and more Fiber than Light Mayonnaise-type Salad Dressing.
• While 14 oz of Light Mayonnaise-type Salad Dressing contain 3 times more Energy, 58.8 times more Fat, 53 times more Saturated Fat, 73.2 times more Omega 3 and 115.6 times more Omega 6 than Raw Apples with skin.
• Both Apples and Light Mayonnaise-type Salad Dressing offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• 14 ounces of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Light Mayonnaise-type Salad Dressing provide inadequate amounts of Protein in 14 ounces.